The Best Diet for High Blood Pressure & High Cholesterol. If you're concerned about the health of your cardiovascular system, keeping your blood pressure low and blood cholesterol in a healthy range are important goals. The Centers for Disease Control and Prevention reports that about one- third of adults have high blood pressure and almost as many adults have high cholesterol, both conditions that may have few symptoms but nevertheless raise your risk of atherosclerosis and heart disease. Paying close attention to your diet can help you control both your blood pressure and your cholesterol level. Photo Credit samsonovs/i. Stock/Getty Images. Sodium is an essential mineral your body uses to maintain fluid balance, and it also plays a central role in regulating your blood pressure. According to the National Heart, Lung and Blood Institute, consuming too much sodium can cause high blood pressure. It says you should consume no more than 2,3. Your body also needs cholesterol as part of cellular membranes and for many biochemical reactions, but you should consume no more than 3. High levels of low- density lipoprotein, or . Plaque can narrow arteries and raise your risk of coronary artery disease, heart attack and stroke. Blood pressure should be under control. Photo Credit Hemera Technologies/Able. ![]() ![]() Stock. com/Getty Images. The National Heart, Lung and Blood Institute suggests adopting the Dietary Approaches to Stop Hypertension eating plan to help prevent high blood pressure. The D. A. S. H. A primary goal of the plan is to limit sodium intake by minimizing use of table salt and consumption of salty foods, helping to keep daily intake of salt at or below 1 teaspoon daily. The plan also indicates that your daily fat intake shouldn't exceed 2. Choose healthy fats such as Salmon. Photo Credit rez- art/i. Stock/Getty Images. To help lower your blood cholesterol, minimize your intake of fatty meats such as steak, hamburger, bacon and sausage. Opt for lean cuts with little or no visible fat. Choose lean poultry cooked without skin and add fish to meals often because fish contains healthy, omega- 3 fatty acids that help lower cholesterol. Avoid trans fats, an unhealthy type of solid fat added to processed foods and baked goods. In cooking, use healthy vegetable oils such as canola, olive or safflower oil. Check food labels, and limit your intake of foods containing partially hydrogenated oils, which contain trans fats. Be sure to read nutrition labels. Photo Credit Fuse/Fuse/Getty Images. ![]() ![]() You can help lower your sodium intake and risk of high blood pressure by substituting herbs and spices for salt at the table or in recipes. Avoid salty snacks and opt for unsalted choices such as nuts and popcorn. Also limit your intake of cured, salted meats such as ham, and check labels of lunch meats for sodium content, opting for low- salt versions. Choose low- salt canned vegetables, or rinse salted vegetables before using them, and check the . When dining out, request that salt be omitted from your food. For help designing an appropriate dietary plan, talk to your doctor or a registered dietitian. Preventing High Blood Pressure Tips: Diet and Lifestyle Changes. About 1 in every 4 American adults has high blood pressure, also called hypertension, which is a major risk factor for heart and kidney diseases, stroke, and heart failure. High blood pressure is especially dangerous, because it often gives no warning signs or symptoms. Fortunately, you can find out if you have high blood pressure by having your blood pressure checked regularly. If it is high, you can take steps to lower it. Just as important, if your blood pressure is normal, you can learn how to keep it from rising. You can prevent high blood pressure by: Maintaining a healthy weight. ![]() Being overweight can make you two to six times more likely to develop high blood pressure than if you are at your desirable weight. Even small amounts of weight loss can make a big difference in helping to prevent and treat high blood pressure. ![]()
Getting regular exercise: People who are physically active have a lower risk of getting high blood pressure - - 2. You don't have to be a marathon runner to benefit from physical activity. Even light activities, if done daily, can help lower your risk. Reducing salt intake: Often, when people with high blood pressure cut back on salt, their blood pressure falls. Cutting back on salt also prevents blood pressure from rising. Drinking alcohol in moderation, if at all: Drinking too much alcohol can raise your blood pressure. By Marcelle Pick, OB/GYN NP. What makes your blood pressure rise to unhealthy levels, and what can you do to bring it back down naturally? Here’s our guide to the. Everyone talks about DASH Diet, but what exactly is it? Today there are a plethora of diets to choose from that claim to lower blood pressure. But with so many. ![]() ![]() To help prevent high blood pressure, limit how much alcohol you drink to no more than two drinks a day. There are many steps you can take to reduce your stress. The article on easing stress will get you started. Other nutrients may also help prevent high blood pressure. Here's a roundup of the research: Potassium. Eating foods rich in potassium will help protect some people from developing high blood pressure. You probably can get enough potassium from your diet, so a supplement isn't necessary (and could be dangerous without a doctor's oversight). Many fruits, vegetables, dairy foods, and fish are good sources of potassium. Calcium. Populations with low calcium intakes have high rates of high blood pressure. However, it has not been proven that taking calcium tablets will prevent high blood pressure. ![]() But it is important to be sure to get at least the recommended amount of calcium - - 1,0. Dairy foods like low- fat milk, yogurt, and cheese are good sources of calcium. Low- fat and nonfat dairy products have even more calcium than the high- fat types. Magnesium. A diet low in magnesium may make your blood pressure rise. But doctors don't recommend taking extra magnesium to help prevent high blood pressure - - the amount you get in a healthy diet is enough. Magnesium is found in whole grains, green leafy vegetables, nuts, seeds, and dry peas and beans. ![]() Fish oils. A type of fat called . Large amounts of fish oils may help reduce high blood pressure, but their role in prevention is unclear. Taking fish oil pills is not recommended, because high doses can cause unpleasant side effects. Most fish, if not fried or made with added fat, is low in saturated fat and calories and can be eaten often. Garlic. There has been some evidence to suggest garlic’s effect in lowering blood pressure, in addition to improving cholesterol and reducing some cancers. Further research is being conducted to fully assess garlic’s potential health benefits.
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